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Welcome to the Cayman Fitness Resistance Loop Band Video Library. We have over 50 videos in our exercise portal for you to choose from. We would love to hear your Feedback about our bands and the Video Library! Click Here to leave us some of your thoughts...

Advanced Exercises

These advanced exercises are perfect for toning and increasing strength and balance. Resistance-band exercises will have you focusing on a certain muscle group, but don't forget about the rest of your body. Keep your posture intact during exercise by making sure to keep your core muscles strong. Your back should be straight, shoulders back and head facing forward. Breathe evenly from the deep muscles of your diaphragm, inhaling while you push against the resistance band and exhaling when you return it to its original position. For standing exercises, keep your knees soft and slightly bent and your legs about hip-width apart.

1.) Bear Crawls

Place a lighter Cayman Fitness Loop Band around your forearms and heavier Loop Band around your ankles. Get positioned on the floor in a sprinters' 'Get Set' position. To start the movement, move your right hand and left foot forward against resistance, then repeat on the other side (crawling motion). To maximize the effect of this exercise, try to keep your butt higher than your shoulders. Bear Crawl backwards to return to your starting point. Repeat for the desired number of repetitions or duration.

2.) Spider Wall Walks

Place a Cayman Fitness Loop Band around your wrists. Get positioned infront of a wall. To start the movement, (1) move your right hand up on the wall and then have your left hand follow. Bring your hands back down to starting position. (2) Then move your right hand out to the right, and back, then repeat on the left. (3) Then move your right hand up to the right hand corner, then repeat on the left. Repeat for the desired number of repetitions or duration.

3.) Donkey Kicks

Place the Cayman Fitness Loop Band around the middle of your thighs. To start the movement, get on all fours and extend your right leg back with a slight bend in your knee. Keep the left leg stationary and pressed firmly on the floor. Repeat for number of reps, then switch sides.

4.) Pushup with Hip Extension

Place the Cayman Fitness Loop Band around your ankles. To start the movement, get in the push up position. Now extend the right leg up and complete desired number of pushups. You can alternate each leg after each push up or switch legs after each set.

5.) Split Squat Extension

Place the Cayman Fitness Loop Band around your ankles. Stand in a split stance with right foot forward and left heel lifted. Lower into a squat, keeping weight centered over right foot, pushing hips back, reaching both arms out in front of chest. Now, stand up, bending elbows back behind body, lifting left leg up behind hip (keep chest upright—don't lean forward). Lower left foot to starting position and repeat. Complete desired number of reps and then switch sides.

6.) Skater

Place the Cayman Fitness Loop Band around the middle of your lower leg (shin height). The band should be taut with your feet hip width apart. In a slight squat, step your left foot out to the side as wide as possible, swinging right arm forward, then bring your left foot back to center. Now step your right foot out to side, swinging left arm front. Alternate stepping side to side. Complete desired number of reps.

7.) Deadlift

Place the Cayman Fitness Loop Band under your shoes. Stand with your feet hip width apart. Now tip forward at the hips, pressing your buttocks backward slightly as you lean your torso forward, stopping when your torso is approximately parallel to the ground. Grasp the ends of the resistance band in each hand, pulling the band taut in front of your shins. From this position, tighten your hamstrings and butt, using them to “pull” yourself back to standing. As  you do this, allow your hands to pull the band taut up the front of your legs, ending in front of your thighs. Reverse the movement and return to start. Complete desired number of repetitions.

8.) Crab Walking (Alternating Squat and Sit)

Place the Cayman Fitness Loop Band around the middle of your lower leg (shin height). To begin the crab walk, get in the squat position. Next, take a giant step to the side (laterally). Slowly bring the other leg in within inches from the lead leg and repeat desired number steps. Then switch directions for the same distance. To make the crab walk easier, you can do the exercise from a standing position (instead of squatting) or you can use lighter resistance bands. To add difficulty, use heavier resistance bands or increase the number of steps.

9.) Staggered Squats

Place the Cayman Fitness Loop Band around your ankles. Stand in a split stance with right foot forward and left heel lifted. Lower into a squat, keeping weight centered over right foot, pushing hips back, reaching both arms out in front of chest. Now, stand up back up. Complete desired number of reps and then switch sides.

10.) Side Plank Clamshell

Place the Cayman Fitness Loop Band around thighs just behind the knees. Lie on your side with your knees slightly bent, keeping your legs and ankles together. Get into the side plank position by propping your upper body up on your right elbow and forearm.  Now open and close your knees like a clam by lifting your top knee up until its parallel with your hip. Keep your feet together throughout the exercise, controlling your leg by tightening all of the muscles involved in the movement as if someone is pushing against your knee while you are pressing it up. Perform desired number of reps and repeat by rolling to the opposite side.

11.) Overhead Walking Lunge

Place the Cayman Fitness Loop Band around your Forearms. Stand with your feet hip width apart and raise your arms vertically straight up. Now push arms out until taut. Now step forward with your right leg and squat down through your hips, while keeping the torso upright and maintaining balance. Remember, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Using mainly the heel of your foot, push up and go back to the starting position. Repeat the movement for the recommended amount of repetitions and then switch legs. Caution: This is a movement that requires a great deal of balance so if you suffer from balance problems you may wish to either avoid it or just use your own bodyweight.

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